Sleep paralysis – also known as sleep immobility or nocturnal paralysis – is a peculiar phenomenon that can be extremely frightening for those affected. It describes a state of temporary muscle paralysis that occurs while falling asleep or waking up. Although individuals are fully conscious during these episodes, they are unable to move their bodies or speak. Often, these episodes are accompanied by vivid and sometimes terrifying hallucinations. To better understand this phenomenon, we will explore the following questions in this article: What exactly is sleep paralysis? What causes it? How should one respond during an episode? Is it dangerous? And what’s the deal with the hallucinations?
What is sleep paralysis?
As mentioned, sleep paralysis is a transitional state between sleep and wakefulness in which the body becomes temporarily immobile. Although the affected person is fully aware of their surroundings, they cannot speak or move. This state usually occurs while falling asleep or just after waking up and lasts only a few seconds to a few minutes. It is often accompanied by intense feelings of fear – especially when hallucinations are involved. From a medical standpoint, however, sleep paralysis is typically harmless and results from a temporary disconnect between conscious awareness and motor function reactivation.
What causes sleep paralysis?
Throughout the night, we go through various sleep phases. Sleep paralysis most often occurs during the transition between sleep and wakefulness – particularly during the REM (Rapid Eye Movement) phase, when dreams are most vivid. During REM sleep, the brain naturally inhibits muscle activity to prevent us from physically acting out our dreams. Normally, this temporary muscle paralysis ends before we wake up. In cases of sleep paralysis, however, the body remains paralyzed even though consciousness has already returned.
What are the signs of sleep paralysis?
The most striking symptom of sleep paralysis is the inability to move or speak despite being fully conscious. This paralysis typically affects the entire body and occurs either when falling asleep or waking up. Some individuals also report a heavy pressure on their chest or difficulty breathing. Though episodes last only seconds or minutes, they can feel deeply unsettling – especially when experienced for the first time.
Hallucinations during sleep paralysis
One particularly distressing aspect of sleep paralysis is the hallucinations that often accompany it. Many affected individuals report intense sensory illusions that heighten the fear of the experience. These hallucinations can be: visual (e.g., shadowy figures or shapes), auditory (e.g., strange noises, voices, or whispers) and tactile (e.g., a sensation of pressure on the chest or the feeling of being touched). These sensations are often associated with the feeling of being watched or threatened, leading many to believe they are not alone in the room. While the hallucinations feel real, they can be neurologically explained as a blending of dream and waking consciousness. They usually disappear once the paralysis ends. Understanding their origin can help alleviate fear and provide reassurance for future episodes.
Is sleep paralysis dangerous?
Although it can be frightening and emotionally disturbing, sleep paralysis is generally not dangerous. Muscle paralysis during the REM phase is a natural, short-lived protective mechanism. Accompanying symptoms such as difficulty breathing or hallucinations can trigger intense fear, but they are medically harmless. However, the psychological strain can be significant: many sufferers develop a fear of falling asleep or dread another episode. This is why education is so important – those who understand what’s happening during sleep paralysis can better process their fear and reduce anxiety.
What are the causes of sleep paralysis?
The exact causes of sleep paralysis are not yet fully understood. However, it is known that there are certain factors that can increase the risk of sleep paralysis. These include lack of sleep, irregular sleep and a disturbed circadian rhythm. Shift workers not only have more frequent sleep problems due to their changing working hours, but are also more susceptible to sleep paralysis. You can find out more about this topic in our article Sleep problems with shift work – working when others are asleep. Jet lag, stress, psychological strain or genetic predispositions can also increase the risk. Sleeping on your back can also favour the occurrence of sleep rigidity. In addition, people with sleep disorders – especially narcolepsy or sleep apnoea – are more likely to suffer from sleep paralysis.
In fact, the phenomenon occurs more frequently in the population than one might initially assume. It is estimated that around 8 to 40% of people experience an episode of sleep paralysis at least once in their lives. However, the frequency varies greatly and depends on individual factors. The age group of younger adults and adolescents is more likely to be affected by one or more episodes of sleep paralysis because their sleeping habits are often irregular and their stress levels tend to be high.
What can be done to prevent sleep paralysis?
There are various ways to counteract sleep paralysis or minimise its frequency. One of the most effective measures is to improve sleep hygiene. This includes maintaining a regular sleep rhythm by going to bed and getting up at the same time every day. Creating a quiet and dark sleeping environment and choosing suitable bedding can also help to optimise the quality of sleep.
The Wellfoam cold foam mattress ensures a high level of comfort and adapts perfectly to the body, even in different sleeping positions. The soft Frieda® down pillow impresses with its excellent moisture management and is also suitable for allergy sufferers. We recommend the matching Frieda® down duvet, which is cosy, soft, light and wonderfully warm.
By the way: Our Frieda® bedding range is certified with the BLAUER ENGEL environmental seal, which recognises textiles that are produced in an environmentally friendly and sustainable way. The cover of Frieda® bedding is made from 100% organically grown cotton. For the filling, we use certified, white, new and European goose down and feathers from species-appropriate animal husbandry, which are traceable back to the egg and do not come from foie gras production.
Another important factor is the reduction of stress. Relaxation techniques such as meditation, yoga or breathing exercises can help to reduce stress levels and promote more restful sleep. It can also be helpful to establish a regular bedtime routine that includes relaxing activities such as reading or taking a warm bath.
For people who frequently suffer from sleep paralysis, it may be useful to change their sleeping position and sleep on their side instead of their back. In severe cases where sleep paralysis occurs regularly and interferes with daily life, it may be advisable to consult a doctor or sleep specialist.
